Hi Louis Ignarro, thanks for joining us today.  It’s a pleasure and an honor to welcome you to our Herbalife offices.  We all know you as an eminent heart health expert but can you tell us a little about your background?

Louis Ignarro: Of course. I grew up in Long Beach, NY and was always active. I enjoyed swimming in the ocean and one-on-one stickball but I always had an interest in understanding how things worked and delighted in constructing and deconstructing things – if I could get them to work again then even better!

In time, I turned to chemistry and, eventually, pharmacology and earned my PhD from the University of Minnesota.  I focused on how neurons of the sympathetic nervous system innervate the heart and produce and release norepinephrine and my investigations brushed on physiology, biochemistry and anatomy.

Wow. What first interested you about heart health?

Louis Ignarro: In Medical/Graduate School, the physiology of the cardiovascular system fascinated me more than anything else.  I decided to specialize my studies in this field: my curiosity and passion were riveted.

And that led to your greatest achievement?

Louis Ignarro: Yes, the discovery of the presence, production and cardiovascular protective actions of nitric oxide (NO) in the body.  My research was the first to show that nitric oxide regulates blood pressure, blood flow and blood coagulation.

You made it your mission to promote endothelial wellness around the globe. Can you tell us about that?

Louis Ignarro: My mission is to promote endothelial wellness. The endothelium is the only cellular network in the entire cardiovascular system that is capable of producing nitric oxide, and so it is essential to maintain a healthy endothelium.  It’s a no-brainer.

Just in case not everyone knows, what is ‘endothelial wellness’ – and why is it important?

Louis Ignarro: Endothelial wellness signifies keeping your vascular endothelial cells healthy and active at all times; every second of every minute of every hour of every day of every week of every month of every year until you have completed your long and healthy life.  The endothelium is a single layer of cells that line the inner surface of all arteries and veins (so they’re in contact with the blood).  These endothelial cells are the “only” cells in the cardiovascular system capable of producing nitric oxide.  The nitric oxide is absolutely required to maintain normal blood pressure, blood flow and blood coagulation on a second-by-second basis.  

Can you give us advice on how to look after our hearts – for instance what do you do?

Louis Ignarro: I look after my heart by adopting the lifestyle that best suits the function and longevity of my heart.  These include a healthy diet and a structured aerobic exercise program with specific nutrients that promote heart health.

That sounds like something we can all do. If you could only pass on one tip what would it be?

Louis Ignarro: Take good care of your heart, you have only one and it will determine how long you live.  

A healthy lifestyle is the message of this blog – how do you implement that concept in your day-to-day life?

Louis Ignarro: A healthy, active lifestyle is my key to longevity.  I have learned to take care of me first, and my work second.  I practice healthy living while at home and during my busy travels for work.  Each morning is started by a healthy and nutritious breakfast plus engaging in exercise whether it be running, fast walking, cycling or at the gym.

Do you have a role model who epitomizes a healthy, active life?

Louis Ignarro: My role model is my father. He was very active and a hard working carpenter, who worked 6 long days a week.  He always followed a strict healthy diet, and exercise was built into his profession.

One more question, what do you wish you had known sooner?

Louis Ignarro: If I could do it all over again, I would do it all the same way EXCEPT that I would have started to advocate healthy lifestyle publicly much earlier in my career… 

Thanks Louis.  Talking with you is always informative and we love hearing that you walk the walk and live with such an awareness of heart health in everything you do.

Samantha and I are in privileged company this week – we’re looking forward to a guest post from Louis Ignarro Ph.D, Nobel Laureate*,  consultant to Herbalife and member of the Herbalife Nutrition Institute Nutrition Advisory Board, in which he’ll describe the impact of a healthy, active lifestyle on heart health.   A healthy diet is, as Dr. Ignarro says, “as good for your heart as it is for your taste buds.” 

I couldn’t have said it better.  But what I often run into with my patients is that it’s one thing to know what to eat – and why (okay, that’s two things…) – but they often get hung up figuring out how to incorporate more healthy foods into their diet.  So let’s take a good look at the key “whats”, “whys” and – more importantly – the “how tos” of a heart healthy diet.

What:

Eat an abundance of fruits and veggies

Why it’s heart healthy:

Aside from being low in calories, high in fiber and chock full of vitamins and minerals, fruits and vegetables provide the body with antioxidants.  As part of everyday metabolism, the body produces something called oxygen free radicals – highly reactive molecules that can negatively affect cells and tissues in the body.  It’s important to keep their formation in check, since free radicals can damage the lining of blood vessels, and may encourage the so-called “bad cholesterol” to get trapped in the lining of arteries.   Antioxidants offer protection by helping to keep the production of free radicals to a minimum.

How to:

Eat a fruit or veggie at every meal or snack.  Add fruit to your breakfast protein shake, yogurt or cereal; have a salad and/or steamed veggies at lunch and dinner, and snack on fresh whole fruits and vegetables.  When you make a point to have a fruit or vegetable every time you eat, it’s easy to get all your servings in for the day. 

What:

Choose heart-healthy proteins

Why it’s heart healthy:

Protein is important for taming hunger, but your protein sources should be low in fat.  Since saturated fats can raise cholesterol levels in the blood, choosing the lowest fat protein sources is the way to go.  Meats naturally contain more saturated fat and cholesterol than poultry, and poultry has more fat than seafood.  If you eat dairy products, it’s best to choose fat-free or low fat.  Plant proteins – like soy proteins, beans and lentils – are naturally cholesterol-free, and low in saturated fat.  And fish is a good source of heart-healthy omega-3 fats DHA and EPA.

How to:

Aim for a few fish meals per week.  For convenience, you can’t beat canned tuna, salmon and beans – any of which can be tossed into a salad for a quick, balanced meal.  Use non fat or low fat milk in cooking and in your smoothies and non fat yogurt or cottage cheese at meals or snacks.  If you eat red meat, choose the leanest cuts and trim visible fat.  Replace high fat ground meats with ground poultry breast. 

What:

Eat plenty of fiber, especially soluble fiber

Why it’s heart healthy:

There are two main types of fiber – known as “soluble” and “insoluble”.  Both are important, but they each have different effects on the body.  Insoluble fiber is found primarily in vegetables and whole grains, and it speeds the rate at which food passes through the digestive tract, so it’s helpful in promoting regularity.   But the soluble fiber (found in apples, oranges, carrots, oats, barley, and beans) traps water as well as cholesterol in the digestive tract.  In doing so, it promotes fullness – which helps with weight management

How to:

Snack on apples and carrots; add beans to soups and salads, or blend smooth into a dip.  Aside from oatmeal, rolled oats can be added to protein shakes, or you can whirl rolled oats in the blender into a flour, and use to partially replace wheat flour when you cook or bake at home.

What:

Choose heart-healthy fats

Why it’s heart healthy:

Foods like fish, tree nuts, avocados and olive oil are considered some of the most heart-healthy fats because they contain very little saturated fat and are good sources of polyunsaturated fats which can help keep blood cholesterol levels in a healthy range.

How to:

Reduce the total amount of fat you use in cooking and at the table, and use heart-healthy olive oil as much as possible when you cook.  Sprinkle nuts and seeds on salads, yogurt and cooked veggies.  Try using avocado to replace other fats – instead of mayonnaise in your tuna salad or to replace the spread on your whole grain toast.  Aim for a few fish meals a week;  if that doesn’t work for you, consider an omega-3 supplement.

What:

Find and stay at a healthy weight

Why it’s heart healthy:

I listed this one last, because if you follow the other “whats” of a heart-healthy diet – and include regular exercise – chances are good that you’ll find and maintain your healthy weight.  But I could have listed this one first, however, since maintaining a healthy body weight is one of the key factors in maintaining a healthy heart.

How to:

In addition to following the heart healthy guidelines above and getting plenty of exercise, another key issue to weight management is portion control.  Plenty of people eat very well – but they still eat too much and carry too much weight.  By keeping your portions moderate, you’ll control your overall calorie intake as well as the total amount of fat that you eat.  Make sure to eat at regular intervals, and have some protein every time you eat, too, to help keep blood sugar levels steady and to control hunger.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Herbalife markets products containing soy proteins and dietary supplements containing omega-3 fatty acids.

*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife^® products.

Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy.

No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again.  Pregnancy is a special time and new mothers need to concentrate on their baby but you  may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later!

Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want.  I’m focusing on how to reclaim your pre-pregnancy body because it’s a message I relate to strongly.

During my last pregnancy I was carrying triplets and, with four months to go, I was put on bed-rest which meant my activity levels plummeted. Over forty weeks I gained 70lbs and I was nearly as wide as I am tall!

Finally welcoming my new babies to the world and introducing them to their big brother and the rest of the family was magical. I think the sole focus for new parents should be enjoying every second with their new little human because they change so quickly.

Since it takes forty weeks to gain baby weight then you should give yourself at least forty weeks to lose the weight too.  When we see airbrushed photos of celebrities who have six-packs within weeks of giving birth, we shouldn’t try and compare ourselves.  A sensible approach – giving yourself plenty of time to be with your baby and learning to balance the diaper changes, feedings, and lack of sleep is much better than looking at yourself in contrast to a pampered celebrity.

Stay safe.  New mothers need to be careful when they first begin exercising. Check with your doctor about when to recommit to exercise: without exception your joints may be weak and your body may be sore.

As soon as I received the all clear to start exercising again, I tried to jump straight into exercising intensely and it was too hard.  I learned that I need to be kind to myself and be patient. Rather than make my mistake of rushing in too quickly – try these weight-loss, figure-regaining tips.

Post pregnancy tip 1:  make time

Trust me, I know that as a new parent you don’t have time but you have to grab a moment when you can. Try to find some time every day – aiming for 10 minutes is a good start. Ask a family member or your partner to make a commitment to give you a break or put it in your schedule during baby naptime. If you’re already back at work, then try to fit in a walk around the block at lunchtime. It’s hard but exercising will ultimately give you more energy.

Post-pregnancy tip 2:  no more excuses

Try to at least walk, stretch or do something that involves moving every day. Exercise naturally boosts your energy levels so don’t hide behind excuses. Knowing you are doing something positive for yourself, when you’re also realizing that your life is no longer all about you, may help you get motivated and better adapt to the new person in your world.

Post-pregnancy tip 3:  be creative

I’ve said it before: any time exercising is better than no time. You need to be resourceful, so try jumping rope, adding in  squats while washing baby bottles, and doing crunches in bed. This might all sound crazy but it’s a workable way to fit in activity. It worked for me: my 10 minute routine in my bedroom each morning and evening was enough to start pushing me back to fitness.

Post-pregnancy tip 4: focus on your core

Work on your posture all day because pregnancy alone can mess with your posture and balance. Lifting a growing baby, bending over a crib, pushing heavy strollers and more … means that your postural muscles may need stretching throughout the day. Holding in and contracting your abdominal muscles will help strengthen them, so pull in your tummy a few times a day – whenever you remember – and each time you’ll be developing your muscles. Go ahead; pull in your tummy right now!

Post-pregnancy tip 5: eat well

Aim for quality nutrition every day. I saved the most important tip for last because immediately post pregnancy is not a time for fad diets that deprive your body of essential nutrients. Starving your body is never a good solution for weight loss. A smart calorie-controlled diet that provides your body with essential carbohydrates, fats, protein, vitamins and minerals is a much better choice because it is sustainable long term.

Learning how to balance your caloric intake and caloric expenditure will help you to lose weight at sustainable rate. If you are nursing, however, you must check with a health professional to ensure you consume enough calories to produce nutrient-rich milk.

 ***

Make time to play, head outdoors and keep moving. Every step will help you regain control of your figure.

That’s it – I hope that when you read my tips they seem manageable.  I am so passionate about helping people to reclaim their body after a baby because I’ve dealt with the insecurity that come with body changes. I’ve admitted before that I cried, I turned to comfort foods to make me feel better, and I did all the wrong things before I decided to get smart and practice what I preach. I spent a good four years getting my fitness levels back up and at times it was hard but I believe it was worth the effort.

Now I love my post-pregnancy body, it’s stronger than ever and I use it to run around the soccer field with my kids, hug them when they (or I) need comfort and I love to jump and dance to make sure all of us stay smiling.   Being fit has helped me keep my energy levels up and that’s important if you have four rambunctious children running around and demanding attention.  Losing the weight was part of my goal but fully committing to taking part in my life was the best outcome!

Start your journey today with commitment and a smart approach because you may just surprise yourself.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

There are plenty of healthy foods that don’t get the attention they deserve.  Here are five under-appreciated foods that deserve another look.

Why are some foods popular and others aren’t?  I’m not talking about foods that taste better than others, or are more fun to eat –  I get that.  But I do wonder why certain foods are trendy, while others just aren’t eaten all that much.  It’s hard to find a restaurant in Los Angeles these days that doesn’t feature kale salad.  Not that there’s anything wrong with that – kale salad is delicious, and kale is jam-packed with nutrients.  But why is it that certain foods gain superstar status while others – equally healthy and equally delicious – get the short shrift?

There’s no question that food trends come and go (oat bran, anyone?) – it’s just a matter of time before our current enthusiasm for kale and quinoa starts to wane. I can’t say what the next trend will be, but I think it’s time to give a few under-appreciated foods their due.  Here are five not-so-popular foods that are worthy of your attention.

Five delicious foods that deserve more attention

Millet

While quinoa seems to be the grain that’s getting all the attention these days, millet has its own nutrition virtues, yet it’s sadly overlooked. 

A cup of cooked millet offers up more than 6 grams of protein, nearly 3 grams of fiber, about a quarter of your daily magnesium needs – it’s also a good source of thiamin, niacin and zinc. 

Like quinoa, millet is technically a seed, but it’s cooked and eaten like a grain.  And it cooks just as quickly – in about 15 minutes or so – and has a deliciously sweet, nutty flavor.  Oh, and did I mention that it’s gluten-free?

Kohlrabi

To me, kohlrabi looks like a turnip from Mars.  It’s large, round and green – and it’s usually sold with all the leaves trimmed off, so it has these short little stems that stick out every which way.

As a member of the cabbage family (just like kale!) this funny-looking vegetable has plenty to boast about. A cup of cooked kohlrabi provides more than 100% of your daily vitamin C, and it’s a good source of potassium, too.

Kohlrabi is milder and sweeter than many of its cabbage cousins, and can be eaten raw or cooked.  If you can find kohlrabi leaves, you can prepare them the same way you’d prepare kale – and maybe even start a new food trend.

Kiwifruit

Many of the kiwifruit I find at the supermarket are hard as rocks, and have about as much flavor.  Too bad, too, because when they’re picked at their peak, they’re absolutely delicious, and so good for you. 

A single kiwifruit gives you enough vitamin C for two days, has more potassium than a banana, and gets its lovely green color from lutein – an antioxidant pigment that supports eye health. 

Kiwifruit are easy to eat, too.  Just cut in half and scoop out the edible flesh and seeds with a spoon. If you’re really brave, you’ll eat the whole thing – the skin is edible, too

Salmon in cans or pouches

Chances are, you’ve got some canned tuna in your pantry – it’s one of those staples that most people keep around the house.  Many people aren’t even aware that you can buy salmon in cans or shelf-stable pouches – but it’s widely available and so handy. 

Most brands are wild-caught, and canned salmon has up to four times more omega-3 fatty acids and five times more vitamin D than light tuna.  Try it in any dishes that call for tuna.

Butternut squash

Sweet potatoes get plenty of attention for their nutritional content and are often touted as a ‘superfood’ – which may help explain the sudden popularity of sweet potato fries (not a superfood).  But big, beautiful butternut squash is a nutritional powerhouse, too – and deserves some recognition.  

Portion for portion, butternut squash has more fiber, calcium, magnesium, potassium, vitamin C and folate than sweet potatoes, with about half the calories.  And a typical serving will give you enough vitamin A to last you more than four days. 

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Do you ever think about cellulite?  Do you have cellulite? Cellulite is the dimple effect seen on thighs up and down the land. And if you’re thinking, “what an earth could she possibly know about having cellulite?” Let me fill you in on a little secret: I have never trained with a woman who doesn’t have it and, yes, I too am guilty of owning a little cellulite of my own!

With the warmer months fast approaching, the dread of revealing all in a bathing suit or shorts has many men and women frantically dieting and exercising in an attempt to shape up. If you read my summer countdown post, you know that getting active today means you may see some improvement in your external appearance just in time for beach season!

What is cellulite?

Many people have heard of the ‘cottage cheese effect’ but let me explain what cellulite really is: it’s simply subcutaneous fat. Fat squished under the surface of your skin. It has a dimpled appearance because bands of collagen fibrous connective tissue sometimes push outwards as fat cells expand. Males and females can suffer cellulite on their buttocks, thighs, and tummy – although more women experience the phenomenon. And, no, having cellulite is not a sign that you are necessarily unhealthily fat – most people now recognize that cellulite is caused by genetics (and bad luck) and can appear regardless of weight, age or fitness level.

One of the things that I think makes people horrified by the thought of cellulite is the range of unfortunate names that describe the bumpy appearance: cottage cheese thighs, orange peel skin, chicken skin and bubble legs.  It’s hard to embrace body confidence when you have these descriptive terms running through your mind so, from now on, let’s just accept cellulite as a reality and choose to find the names amusing rather than hurtful.

What’s the best way get rid of cellulite?

This is a hot topic question and, sadly, if you ask most doctors or read the medical research, you will see that it is not possible to get rid of cellulite altogether. A healthy, active lifestyle is your best bet to reduce the appearance of cellulite and, if you couple regular exercise with a good dose of confidence, then you can banish cellulite worries! After all, there’s more to life, right? Having cellulite does not mean you are unhealthy or overweight or undesirable – it means you are human and many humans get cellulite!

My secret weapon against cellulite

Self-confidence and feeling beautiful regardless of what you can see in the mirror is the perfect fix for cellulite because confidence is beautiful! The way you carry yourself through life; your posture and your attitude is ultimately what others around you can see.

To help build your confidence, try improving muscle tone in your legs and glutes by following a resistance-training program combined with quality daily nutrition. Personally, being active and healthy makes me feel more positive, and the internal and external benefits of being fit make me feel more confident.

***

While I’m busy baring all of my secrets today here’s one more; after having my triplets I cried when I looked at myself in the mirror. I mourned the loss of my previously un-scarred and powerful athletic physique. I swore I would never wear a swimsuit again!  My husband asked me – quietly, over the sound of snuffling babies – “why would you be so upset about something you wear only a few times a year and, anyway, what makes you think you have time for the beach?!” I had to laugh at his question as visions of trying to prevent four kids from eating sand came to mind.

I have since proudly built sandcastles and chased my kids around at the beach – while wearing a swimsuit.  Cellulite was a reality as an professional sprinter and it’s still a reality as a mom, only now I’ve added the extra beauty of a few scars to the mix.

I’m confident that if you see me at the beach, you will only notice my energy, smile and love of life because a healthy, active life combined with self-confidence has gotten rid of my cellulite and scars forever, metaphorically speaking anyway.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Eating out doesn’t have to be a diet disaster.  Here are six tips to help you navigate a menu and ask for what you want in a restaurant.

It’s Thursday, but I’m still thinking about a ridiculous experience I had at a restaurant last weekend.  We were at a new trendy – but casual – neighborhood place for dinner. I scanned the salad offerings – dismissing the vinaigrette-dressed roasted beets (not my favorite) and the “southwest” (loaded with refried beans and cheese) – and zeroed in on the mixed baby greens with creamy buttermilk dressing.  I asked my server (“Mike, I’m happy to be taking care of you tonight”) if I could please have the mixed baby greens with the vinaigrette instead of the buttermilk dressing.  “I’ll need to check with the chef,” he told me. “Our menu clearly states, ‘no modifications’.”  Huh?  After a few minutes he came back – with attitude.  “The chef said he’ll make an exception.” Looking down his nose at me, I half expected him to add, “… just this once.”

Now let’s be clear. I wasn’t asking for something not on the menu.  And I wasn’t messing with what could possibly be thought of as a ‘signature dish’.  And, I was pretty sure the greens hadn’t been tossed in buttermilk dressing ahead of time – no restaurant would do that unless they wanted to serve a soggy mess.  I just wanted my salad with a different dressing. 

Before you even walk into a restaurant, you probably have a pretty good idea of what’s going to be on the menu – you might even have some idea of what you’d like to order.  And if you sharpen your menu reading skills – and know what adjustments you can reasonably ask for – it shouldn’t be a struggle to get what you want in a restaurant. 

Restaurant dining: 6 tips to help you get what you want

Keep your usual pattern in mind

• If your usual dinner is protein and veggies, don’t bother looking at the sandwich or pasta offerings.  You should be focusing on the entrees (mains), the salads, the soups and the sides.

Look at how the item is prepared

• Once you’ve narrowed things down to your protein entrée and some form of vegetable, look at how the items are prepared.  When meat, fish or poultry is described as “crispy”, “breaded”, “crusted” or “golden brown”, that’s just a nice way of saying, “fried”, “greasy” and “fatty”.  Look for baked, broiled and grilled instead. 

Next, look to see what it’s served with

• Are there sauces on the entrees or the veggies?  Are they heavy gravies, or butter sauces?  Is there a light tomato sauce or wine sauce?  Even if the sauce sounds light, ask for it on the side so you can control how much you eat.  Same goes for salad dressings.

What side dishes come with it? 

• Many restaurants offer the standard “meat, starch and vegetable” meal.  If that’s the case, ask if you can skip the starch and have double the vegetables.  I’ve noticed that more restaurants are offering everything a la carte, which makes the process a lot easier.  You can pick your entrée and then order a few vegetable dishes on the side.

How large are the portions? 

• Many in the restaurant business know that their customers want value – in other words, a lot of food at a reasonable price.  Keep in mind that portions are often larger than what you might want – or need.  If you’re not sure how much you’ll be getting, ask your server.  If it sounds like more than you want, you can either split your meal with a dining companion or plan to take some home.  You can also look to the appetizer (starter) section of the menu – a lot of times you can put together a satisfying meal from a few small appetizer offerings. 

Ask nicely and be reasonable

• I did, and I was.  But I think my recent restaurant experience was unusual – and I did get what I asked for (although it came with side of snide).  You don’t want to ask that a menu item be completely revamped, but reasonable requests -  a sauce on the side,  a vegetable instead of a potato or … yes, even  a different salad dressing … isn’t asking too much.

Still hungry for more?  See my  smart ordering in restaurants article for more tips on how  to keep your diet in check when you’re eating out.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

Getting fit today is more serious than six packs and skinny thighs. When you hear the term “fighting fit” does it bring to mind thoughts of kickboxing classes and sweaty boxing gyms?  Or, are you like me and see that it can have a far more serious meaning?

I have a saying ‘get fit from the inside out’ and to me, it means that instead of being motivated by the external rewards that we associate with fitness it’s important to exercise for internal reasons. I thought about this when my dear friend told me that her doctor insisted she start a fitness program in order to strengthen her body after a life-altering diagnosis.

This is one of my best friends in life; she happens to be a beautiful model who has been blessed with the genetics of a long lean frame that, even without a rigorous exercise regime, has graced the covers of magazines and catalogues worldwide. She learned that she had to change her approach.

It had always been a joke that instead of meeting up for drinks on a Friday night as many friends do, we would meet up at the gym and train together during the week. As we swapped free training for free fashion advice, laughing and sweating together was our connection. Her workout motivation was losing a few extra baby-weight pounds to get back on the runway and fit back into her amazing wardrobe of high fashion clothing. This external motivation was not always enough to keep our fitness journey consistent but we would run through a simple exercise routine whenever we found time, and always catch up on family gossip as we worked out. 

Samantha and Sagine: ready to get fighting fit!

My friend always disliked working out but, when you are busy catching-up and laughing, an hour of fitness ‘torture’ is always over in no time!

Our first workout together after she was diagnosed with cancer started with a slightly more serious tone. I felt the need for her to understand the importance of the fitness journey ahead, I wanted to share every ounce of knowledge I have on fitness and I regretted the fact that, during previous sessions together, our workout style was more about spending time together as friends and discussing celebrity gossip, rather than me teaching her the importance of getting fit from the inside out.

On this day, there was no talk about six packs and skinny thighs because now the external was the last thing on our minds. Getting strong muscles and improving cardiovascular fitness was at the top of my priority list for her. As this exercise session progressed – through our tears, laughs, crunches and squats – it hit me that nothing had changed; we are two friends bonding through activity. Our workouts are about nourishing our minds while strengthening our bodies and renewing our spirit.

Fighting fit – make exercise a core part of your healthy, active life

The doctors are right; it is important to get strong to help with the recovery process and this reinforces my mission that is important to make being healthy and active part of your everyday life and not a passing fashion trend. This difficult journey made me understand that the external motivation we so desperately seek should always be second on the list of priorities.

I encourage everyone to get fighting fit and I encourage you to inspire a friend to fight with you.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife. Sasaprasa.com is not sponsored or edited by Herbalife, and Herbalife does not endorse content posted on the linked site.

Another reason to eat protein at breakfast. Protein helps keep you full and satisfied until lunch – and a new study suggests it might even help curb snacking at night.

If you keep up with the latest in dietary advice, you can probably list a few reasons why protein is such an important nutrient.  It’s necessary, of course, to help you build and maintain your muscle mass, and it’s also known to be a much better at filling you up than either fat or carbohydrate – which is why we suggest that people aim to have a good source of protein at each meal or snack.  The idea is simply this:  high carb meals don’t stay with you, while higher protein meals can help control hunger from one meal to the next.  But here’s something else… a recent study by Heather Leidy¹ suggests that a high protein breakfast not only helps control your appetite until the next meal, it might reduce unhealthy snacking in the evening.

Recognizing that adolescents are notorious breakfast-skippers – and that breakfast skipping is associated with weight gain – researchers at the University of Missouri studied the effects of different breakfast meals in 20 overweight teenaged girls (who typically ate breakfast no more than twice a week).

The girls were asked to do the following – in no particular order.  One week, they skipped breakfast each day, one week they had a high protein breakfast every day (35 grams of protein) and one week they had a lower protein breakfast every day (13 grams of protein).  What the researchers wanted to know was how the different meals (or no meal) affected their appetite, hunger levels between meals, food cravings and evening snacking.

To measure all these things, the girls completed questionnaires about their level of hunger and satisfaction during the day, and they had brain scans done just before dinner.  The scans allowed the researchers to see how certain areas of the brain – in particular, those that are involved in food cravings – responded when the girls were shown pictures of appealing foods.  Then, the girls went home with a cooler full of goodies – a huge assortment of salty snacks, candy, ice cream, fruit, pizza, macaroni and cheese – and told they could eat as much as they wanted during the evening.

When all was said and done, the high protein breakfast had several advantages over the low protein one (and certainly, over no breakfast at all).  For one thing, the girls said the high protein breakfast was more filling – no surprise there.  But during the week they ate the high protein breakfast, their brain activity was different, too  – there was less “activity” in the areas of the brain responsible for food cravings – and the girls ate less high-fat, high-sugar foods after dinner.

This is an interesting twist on the protein story – suggesting that a high protein breakfast not only helps keep you full until lunch, but may even help curb your intake over the course of the day.   Getting in 35 grams of protein at one time – as they did in the study – might be a bit of a challenge, but you can get close – 25 grams is actually fairly easy to do.

Want to up your protein at breakfast?

Here are some meals to try – all of which will give you about 25 grams of protein.

• A protein shake with nonfat milk.  A portion of milk provides about 10 grams of protein, and you can adjust the protein powder in your shake to boost the protein up
• A portion of plain nonfat cottage cheese with fruit and a handful of almonds
• An omelet made with 2 whole eggs or 4 egg whites, filled with veggies and an ounce of low fat mozzarella cheese
• Cook rolled oats in nonfat milk then top then stir in protein powder after it’s cooked.  Top with a dab of almond butter
• Spread some nonfat cream cheese on 100% whole grain toast and top with 3 ounces smoked salmon

¹Leidy et al.  Am J Clin Nutr 2013;97:677-88.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. Herbalife markets protein-based food products.

There are about six weeks left before summer is here! For many people that’s a cause for celebration but others may be concerned about shedding their cold weather clothing and revealing a body that’s gained a few pounds over winter.  But, if you act now, you can start work on attaining the body you want.

Today, I’m going to share three dos and three don’ts to help you reach your body beautiful goals. Let’s start by setting some realistic expectations. With the summer months fast approaching, many people feel pressured to shift extra pounds quickly. Unfortunately, many people also then become despondent because extra weight doesn’t magically disappear as fast as they would want.  The ‘get thin quick’ frenzy is often started with great intentions, but if it isn’t accompanied by realistic goals then it doesn’t have much chance of success.

As a personal trainer this ‘get thin quick’ frenzy brings mixed emotions.  Part of me is excited to help people jump on the path to a healthy, active lifestyle. The other part of me feels concern about how misunderstood nutrition and fitness are by the general population. I hate to see people begin a new routine with enthusiasm only to abandon it before they see results, so let’s make sure everyone understands what an achievable ‘get thin quick’ plan could look like.

Everyone should feel body confident and with six weeks until summer there is plenty of time for you to make a few lifestyle changes that will deliver visible results. Let me help you by giving you three simple dos and don’ts to help you start achieving your summer fitness goals. 

DO start now

There is no better time than today to get started with a positive approach to fitness and nutrition. Of course, you need to check with your medical provider to ensure you are healthy enough to participate in increased physical activity.

Once you get the all clear, you should get started immediately because wishing and daydreaming about having a perfect body in time for summer isn’t going to get you any closer to your goal! A simple walk or bike ride is a perfect place to start. And then make sure you’re at least a little bit active the next day and the day after next too.

Do take a slow and progressive approach

Jumping into a fitness routine that is too difficult may achieve two things; you may either quit because your body is sore from the sudden increase in activity or you could sustain an injury that derails your carefully laid fitness plans. So, take it one day at a time and choose activities that you enjoy.

Aiming to complete at least 30 minutes of activity each day is a great starting point and the great news is that almost every exercise can be modified to fit your current fitness level.

DO set realistic goals and develop a long-term plan

If you want to get thin and show off ‘6 pack abs’ by summer then you need to already have a reasonably low body-fat percentage. Starting a consistent exercise routine will help you firm up all over and work towards a ‘6 pack’ one day even if you don’t manage washboard abs by this June!

Setting an achievable goal will help you stick with your fitness plan, so work towards bringing your body fat down by a percentage point or two and then keep up momentum.  And remember; feeling active and healthy is a far more satisfying goal than just aiming for a tummy that ripples with muscles.

Healthy weight-loss per week is about 1-2lbs and, although there are no set guidelines for body-fat loss, a 1% loss per month is considered safe according to the American Council on Exercise.

I believe that the key to success with fitness is making exercise fun and achievable.  It’s also important to avoid the pitfall of doing too much too soon so let’s look at my top three don’ts that could block your summer body success:

DON’T opt for a radical diet or crazed fitness routine

The promise of rapid weight-loss and an incredibly toned physique will tempt many people to try an extreme diet or go from the couch straight into a high-impact fitness routine. In my opinion, this approach is one of the main causes of the yo-yo effect in diet and exercise and often leads to weight-gain rather than weight-loss.

People may experience initial rapid weight-loss but because they can’t possibly sustain extreme plans for a prolonged period, many people find themselves overeating and slumping back on the couch in a short amount of time.

DON’T weigh yourself every day

Weight alone is not a true indicator of a successful training program. Jumping on the scale too often may make you feel disappointed and tempted to quit. Instead of focusing on exact weight-loss, consider measuring other success factors.  It’s often rewarding to aim for improved heart rate at a set intensity level or increased strength – judged by lifting an increased amount of weight. Measuring body fat and body measurements such as waist, hip and arm inches may provide you with a little extra motivation that your hard work really is paying off.

DON’T workout without a plan

If you are setting your own workouts without the help of a trainer, you should still attempt to make a fitness plan. In order for your body to change, your workout must change too as you adapt to your new increased activity. In simple terms: as you get fitter and your workout seems easier, you should increase your intensity or duration as this will push your body to improve. This approach follows the simple principle of adaptation and a fitness journal will help you track your progress..

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The truth is that there are no shortcuts when it comes to weight-loss and an improved fitness level because a slow and steady approach is always the most successful route to long term results. But in just six short weeks, it is possible to see your body adapting to positive changes – and that means it’s definitely worth getting started today! Even if you don’t manage a ‘6 pack’ this summer, you might be well on your way by next summer and by the time the holiday season rolls around maybe you might be shopping for that perfect party outfit in a smaller size.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Want to shape up for summer?  Don’t wait until the last minute!  If you start now, you’ve got six weeks or so – plenty of time to see some serious results before swimsuit season starts.

I’m nudging you now, because many people have the tendency to put this off.  As in, “I’m going on a surfing trip next week and I can’t be seen looking like this”  A crash diet to take off a couple of pounds in a week might make you slightly less self-conscious in your board shorts, but if you really want to make some headway before swimsuit season, the time to start is now. 

My summer shape-up plans got derailed when I pulled a muscle in my ribcage a few days ago.  It hurts like crazy and I’m told it could take weeks to heal.  Bench presses and sit-ups are out of the question…. as would be – except for the fact that they’re unavoidable – breathing, sneezing and rolling over in my sleep.  (Actually, let me correct that last one.  Right now, it’s less of a roll, and more like a three-point turn). So, it looks like I’ll be doing more lower body exercises for the next few weeks.  But – assuming you haven’t hurt yourself like I did – you’ve got a good six weeks before summer starts, which is plenty of time to work on your beach body from head to toe.  And to see some real results.

Six weeks until summer: that’s plenty of time to shape up

Here’s the thing: a safe and achievable rate of weight loss is about one or two pounds a week.  In order to lose a pound in a week’s time, you need to tilt your calorie balance in the negative direction by about 500 calories per day.  Since a pound of fat stores about 3500 calories, if you burn up 500 of those stored calories every day for a week, you’ll lose about a pound of fat.  Larger people can often tip the balance a little further – coming up with a shortage or 750 or even 1000 calories a day to lose a bit more quickly. 

Depending on your body size, that means that if you start now, you could lose 5 or 10 pounds by early June and that could be enough to give you a beach body by the start of summer.  And, with a one-two punch of diet and exercise, six weeks is enough time to see some noticeable changes in your muscle tone and shape if you dedicate some serious time to your workouts. 

Ready to start?  Here are some diet tips to help you look your best by summer.

• The best way to create your calorie ‘shortage’ is with a combination of diet and exercise.  Don’t try to just do one or the other. For one thing, those whose calorie needs aren’t that high to start with may not be able to cut out 500 calories a day from their meals without cutting back too far (you shouldn’t go much below 1200 calories a day).  And, if you try to cut too much, not only is it harder to pack all your nutrient needs into fewer calories – you may not have enough energy to exercise.  Trying the ‘exercise only’ approach is tough too, because it takes a lot of exercise burn up 500 calories – like a solid hour of nonstop swimming.
• Focus on eating the most ‘nutrient dense’ foods – those foods that give you the most nutrition for the fewest calories per bite.  Vegetables top the list, followed by the lowest fat proteins (fish and shellfish, poultry breast, egg whites, fat-free dairy products, protein powder), followed by fruit and then whole grains.
• Make sure to include some protein at every meal and snack.  It will help keep you from getting too hungry in between meals.
• Cut back on your whole grains for the first week or two to give yourself a little head start.  You don’t want to cut them completely, but cutting back to just a serving or two each day can help you save a lot of calories.  As long as you’re eating plenty of veggies and fruit, you should be getting enough carbohydrates to fuel your exercise.
• Careful calorie counting is key, but it’s often one of the hardest things to do.  This is why meal replacements work so well – they take the guesswork out of calorie counting because you know exactly how many calories are in them.  Have a protein shake made with milk and fruit for two meals a day, then focus on veggies and protein for your third meal.  Keep your snacks small and protein-packed (like a protein bar or a small carton of Greek yogurt) and you’ll keep your calorie-guesswork to a minimum.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.